Strawberry Yogurt Smoothie

Strawberry Yogurt Smoothie

Strawberry Yogurt Smoothie

  • Cook Time: 5 minutes
  • Servings: 1
  • Calories per serving 260, Protein 13g, Fat 5g,  Carbs 41g, Fiber 6g

Ingredients

  • 1 Package Frozen Strawberries (can also use fresh hulled, but then add 4-6 ice cubes as well) (10.4 oz)

  • 1 Tbsp Maple Syrup (0.7 oz)

  • 1 Cup Almond Milk (9.4 oz)

  • 1 Container Vanilla Greek Yogurt (Low Fat) (3.6 oz)

Instructions

  1. Place all ingredients in a high-power blender and blend until smooth.

  2. Serve immediately, or chill in the fridge for up to 2 hours.

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

Apple Pie Overnight Oats

  • Cook Time: 10 Minutes
  • Servings: 1
  • Calories per serving 296, Protein 9g, Fat 9g, Carbs 46g, Fiber 11g

Ingredients

  • 1 Tsp Cinnamon (0.1 oz)

  • 1/2 Cup Rolled Oats (1.4 oz)

  • 1/2 Apple diced small (2.7 oz)

  • 1 cup Almond Milk (9.4 oz)

  • 1 Tbsp Chia seeds (0.4 oz)

Instructions

  1. In a canning jar or bowl mix together the oats, cinnamon, brown sugar, and flax/chia seeds, if using.

  2. Stir in the milk, maple syrup, and diced apple.

  3. Seal with a lid or plastic wrap and place in the refrigerator for at least 8 hours.

  4. Enjoy these oats cold, or warm them up if you prefer. Top with additional diced apple, cinnamon, and maple syrup if you’d like!

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Curry Lentil Soup

Curry Lentil soup

Curry Lentil Soup

  • Cook Time: 45 Minutes
  • Servings: 2
  • Calories per serving 414, Protein 10g, Fat 17g, Carbs 60g, Fiber 17g

Ingredients

  • 1/4 tsp Ground Turmeric 

  • 1 tsp Salt (0.2 oz)

  • 1 Yellow Potato, unpeeled, chopped (7.6 oz)

  • 2 Celery stalks, chopped with leaves (2.4 oz)

  • 2 tsp Fresh Cilantro or 1/4 tsp Dried Cilantro 

  • 2 Carrots, chopped (4.6 oz)

  • 1 tbsp Olive Oil (0.5 oz)

  • 4 cloves of Garlic, Minced (0.4 oz)

  • 1 1/2 tsp Curry Powder (0.3 oz)

  • 4 cups Water (34.3 oz)

  • 1 yellow onion (3.9 oz)

  • 1 cup Lentils (7.1 oz)

  • 1/4 tsp Ground Cumin (0 oz)

Directions

  1. Wash the lentils thoroughly by rubbing them gently in a bowl of cold running water. Continue to rinse until the water runs clear. Drain.

  2. Add olive oil to a large saucepan or soup pan and heat over medium heat.

  3. Then add onion, carrots, celery and garlic. Saute a few minutes until the vegetables softened.

  4. Add the remaining ingredients to the pot – potato, curry powder, salt turmeric, cumin, lentils, and 4 cups water.

  5. If you are using fresh cilantro, wait until the end of the cooking to add them. If using dried cilantro, add it with the rest of the ingredients and bring the soup to a boil, skimming off any foam that appears on the surface.

  6. Reduce the heat and simmer until the lentils are soft, about 30-45 minutes.

  7. Season with salt to taste.

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Oatmeal Blueberry Yogurt Pancakes

Oatmeal Blueberry Yogurt Pancakes

Oatmeal Blueberry Yogurt Pancakes

  • Cook Time: 10 Minutes
  • Servings: 2
  • Calories per serving 329, Protein 6g, Fat 14g, Carbs 43g, Fiber 3g

Ingredients

  • 1 Medium Egg (1.6 oz)

  • 1/2 Tsp Vanilla (0.1 oz)

  • 1/2 Cup Gluten-Free Rolled Oats (1.5 oz)

  • 1/2 Banana (2.1 oz)

  • 1/3 cup fresh or frozen Blueberries (1.7 oz)

  • 1/2 Tsp Baking Powder (0.1 oz)

  • 1 Vanilla Bean Yogurt 5.3 oz (5.4 oz)

Instructions

  1. Place all ingredients except fresh blueberries into a blender; blend until smooth.

  2. You may need to add a teaspoon or two of almond milk if batter is too thick.

  3. Set batter aside to thicken up for a few minutes. If batter is too thin, add a tablespoon or two more of oats and blend again.

  4. Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium-low heat.

  5. Drop batter by 1/4 cup onto skillet. Add a few blueberries on top. Cook until bubbles appear on top

  6. Flip cakes and cook until golden brown on the underside.

  7. Wipe skillet clean and repeat with more cooking spray and remaining batter.

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Chicken Ceaser Burgers

Chicken Ceaser Burgers

Chicken Ceaser Burgers

  • Cook Time: 40 Minutes
  • Servings: 4
  • Calories per serving 314, Protein 26g, Fat 19g, Carbs 10g, Fiber 1g

Ingredients

Burger Ingredients:
  • 1 LB Ground Chicken (16.2 oz)

  • 2 Tbsp Caesar dressing (see below) (1.1 oz)

  • 2 Tsp Avocado Oil or Extra-Virgin Olive Oil (0.3 oz)

  • 2 Garlic Cloves, Minced (0.3 oz)

  • 1 Tbsp Scallions, chopped (0.2 oz)

  • 1 Tsp Sriracha (0.1 oz)

  • 1 Tsp Fresh Parsley, chopped (0 oz)

  • 1/4 Tsp Fresh Lemon Juice (0.1 oz)

  • 1 Pinch Sea Salt (0 oz)

  • 1 Pinch Black Pepper (0 oz)

  • 3 Tbsp Parmesan Cheese, Grated (optional) (0.5 oz)

Dressing Ingredients:
  • 1 Tsp Apple Cider Vinegar (0.2 oz)

  • 2 Tsp Extra Virgin Olive Oil (0.3 oz)

  • 1 Tsp Dijon Mustard (0.2 oz)

  • 1/2 Tsp Anchovy Paste (0.1 oz)

  • 1 Cup Lemon Juice (8.7 oz)

  • 1 Garlic Clove (0.1 oz)

  • 1 Pinch Sea Salt (0 oz)

  • 1 Pinch Black Pepper (0 oz)

To Garnish:
  • 3 Cups Romaine Lettuce (5 oz)

  • 1 Cup Tomato, sliced 1 cup (6.4 oz)

  • 1 Serving Red Onion (0 oz)

  • 1/2 cup Greek Yogurt (Low Fat) (5.1 oz)

Instructions

  1. Pre-heat the oven to 350F and line a baking sheet with parchment paper and set aside.

  2. Place all of the ingredients for the dressing in a high-speed blender and pulse once (about 5 seconds) just until the dressing is thick and smooth. If you over blend, the dressing will become watery.

  3. In a large bowl, toss all of the chicken burger ingredients and mix until well combined.

  4. Divide the mixture into 4-parts, and shape and place 4 patties on the baking sheet. Bake for 20-25 minutes, or until the chicken is cooked through at a temperature of 165F.

  5. Broil on high for 2-3 minutes, or until the tops become a light golden brown.

  6. Make ceasar “slaw”: Toss in a bowl romaine lettuce and caesar Dressing.

  7. While the burgers are baking, make caesar slaw and assemble other desired topping.


Cajun Garlic Shrimp Noodles

Cajun Garlic Shrimp Noodles

Cajun Garlic Shrimp Noodles

  • Cook Time: 20 Minutes
  • Servings: 2
  • Calories Per Serving 325, Protein 18g, Fat 19g, Carbs 23g, Fiber 6g

Ingredients

  • 3 Tbsp Grass-fed Butter (1.5 oz)

  • 1 Tsp Onion Powder (0.1 oz)

  • 1 Tsp Paprika (0.1 oz)

  • 1 Dash Cayenne Pepper (0.1 oz)

  • 3 Cloves Garlic, crushed (0.3 oz)

  • 1 Medium Onion, sliced (3.9 oz)

  • 2 Large Zucchinis, spiraled (23.1 oz)

  • 1 Medium Red Pepper, sliced (4.3 oz)

  • 10 Jumbo Shrimps, peeled and deveined (4.3 oz)

  • 1 Tsp Cajun Seasoning (0.1 oz)

  • 1 Tsp Sea Salt (0.1 oz)

  • 1 Dash Red Pepper Flakes (0 oz)

Instructions

  1. Spiralize your zucchini using a spiralizer (or a mandolin) and set aside

  2. Combine Cajun seasoning (cayenne, cajun seasoning, red pepper flakes) in a bowl and toss with shrimp.

  3. Heat butter and garlic in a pan over medium-high heat.

  4. Add red pepper and onion and saute for 3-4 minutes until soft but firm to touch.

  5. Add Cajun shrimp and let cook until opaque, 3-5 minutes.

  6. In a separate pan heat remaining tbsp of butter and lightly saute zucchini noodles for 1-2 minutes, until slightly soft. They should not be soggy.

  7. Strain noodles in a strainer to remove excess water.

  8. Place zucchini noodles in a bowl and top with garlic cajun shrimp and veggie mixture.

  9. Taste and add salt and additional spice/seasoning as desired.

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Banana and Almond Breakfast Smoothie

Banana and Almond Breakfast Smoothie

Banana and Almond Breakfast Smoothie

  • Cook Time: 2 Minutes
  • Servings: 1
  • Macronutrients per serving: Calories per serving 265, Protein 12g, Fat 4g, Carbs 48g, Fiber 5g

Ingredients

  • 200 ML Skimmed Milk  (8.8 oz)

  • 2 Tbsp Oats (0.4 oz)

  • 1 Banana – frozen in chunks (if serving warmed then use a room temperature banana) (4.2 oz)

  • 1 Tsp Almond Butter (0.2 oz)

Instructions

  1. Put the frozen banana, almond butter (1 tsp), oats (2 heaped tbsp) and skimmed milk (200ml) into a blender.

  2. Blend until smooth.

  3. Serve.

  4. If serving warmed Place the smoothie into a microwave-proof dish (ensure there’s some extra room at the top to allow the smoothie to expand during heating). Cover. Microwave on high for 1 minute. Carefully stir. Serve

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Orange Chicken

Orange Chicken

Orange Chicken

  • Cook Time: 20 Minutes
  • Servings: 4
  • Calories per serving 255, Protein 25g, Fat 8g, Carbs 18g, Fiber 1g

Ingredients

  • 1 Tsp Sesame Oil (0.1 oz)

  • 1 Tbsp Avocado Oil (0.5 oz)

  • ½ Tsp Fish Sauce (0.1 oz)

  • ¾ Cup Orange Juice (6.6 oz)

  • 2 Tbsp Orange Zest (0.4 oz)

  • 1 Garlic Clove, minced (0.1 oz)

  • 1” Piece Ginger, peeled, and grated or minced (0.3 oz)

  • 1 Tbsp chopped Scallions (0.2 oz)

  • 1 Tbsp Sesame Seeds, for garnish (0.3 oz)

  • 1 Tbsp Honey (0.8 oz)

  • ¼ Cup Arrowroot Starch (1.2 oz)

  • 1 Lb Skinless Boneless Chicken Breast (16.2 oz)

  • 1 Pinch Salt and Pepper to taste (0 oz)

  • 2 Tbsp Rice Wine Vinegar (1.1 oz)

  • 1 Pinch Red Pepper Flakes (0 oz)

  • 1 Serving Cauliflower Rice (0 oz)

Instructions

  1. Cut chicken into 1″ pieces and put in a large bowl with arrowroot and a pinch of salt and pepper. Toss to coat the chicken fully.

  2. Heat oil in a large skillet. Once hot, brown chicken on both sides for 3-4 minutes per side.

  3. Remove chicken and set aside. Add the remainder of the ingredients (except sesame seeds and cauliflower rice) to the pan. Increase heat and bring the mixture to a boil, scraping up any browned bits on the bottom of the skillet. Once the sauce has boiled and thickened, add back the chicken and cook for 1 minute or until hot.

  4. Serve chicken immediately with sauce from the skillet over cauliflower rice.

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Turkey Chili

Turkey Chili

Turkey Chili

  • Cook Time: 4 Hour
  • Servings: 6
  • Calories per serving 325, Protein 31g, Fat 3g, Carb 48g, Fiber 13g

Ingredients

  • 1 Tbsp Chili Powder (0.3 oz)

  • 1 LB Lean Ground Turkey (16.2 oz)

  • 1 Can Reduced-Sodium Chicken Broth (14.2 oz)

  • 2 Minced Garlic Cloves (0.2 oz)

  • 1 Finely Chopped medium Green Pepper (4.3 oz)

  • 1-3/4 Cups Frozen Corn, thawed (5.9 oz)

  • 1 Can Black Beans, rinsed and drained (15.2 oz)

  • 1 can Kidney Beans, rinsed and drained (16.2 oz)

  • 1 Chopped Red Onion (6 oz) 

  • 1 Small Canned Tomatoes, 28 ounces (28.3 oz)

  • 6 Ounces Tomato Paste (6.1 oz)

  • 1/2 Tsp Pepper (0 oz)

  • 1/4 Tsp Ground Cumin (0 oz)

  • 1/4 Tsp Garlic Powder (0 oz)

Instructions

  1. First, cook the turkey, onion and green pepper in a large non-stick skillet, over medium heat until the meat is no longer pink. Then, add the garlic and cook this mixture for one more minute. After that, drain it.

  2. Transfer the mixture to a 4-qt. slow cooker and stir in the black beans, kidney beans, tomatoes, tomato paste, broth, corn, pepper, chili powder, garlic powder, and cumin.

  3. Cover it and cook it on low heat for 4-5 hours. Serve it with optional toppings (reduced-fat Sour Cream and minced fresh Cilantro as an optional topping)

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Chicken Fajita Meal Prep Bowls

Chicken Fajita Meal Prep Bowls

  • Cook Time: 45
  • Servings: 5
  • Calories per serving 225, Protein 29g, Fat 9g, Carbs 3g, Fiber 1g

Ingredients

  • ½ Tbsp Chili Powder(0.2 oz) 
  • 1 Tsp Paprika (0.1 oz)
  • ½ Tsp Cayenne Pepper (0.1 oz)
  • 1 Tsp Salt (0.3 oz) 
  • 1 Tsp Cumin Powder (0.1 oz)
  • 1 Tsp Ground Pepper (0.1 oz) 
  • 2 Tbsp Olive Oil (1.1 oz)
  • 1 Tsp Minced Garlic (0.1 oz)
  • 1.5 Lbs Chicken Breast — cut into thin strips (23.1 oz)
  • Mashed cauliflower — optional (0.2 oz)
  • 1 Sliced Medium Onion (3.9 oz)
  • 2 Sliced Bell Peppers (8.5 oz)
Chicken Fajita Meal-Prep Bowls

Instructions

  • First, make the fajita seasoning by mixing all the spices in a small bowl
  • Set aside. In a large bowl, add the chicken strips and half of the fajita seasoning. Mix well and set aside for 15 minutes.
  • In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 30 seconds.
  • Add the chicken and cook for 10-15 minutes or until the chicken is cooked through. Set aside.
  • In the same skillet, add more olive oil (if necessary) and add onions, bell peppers and the rest of the fajita seasoning.
  • Stir fry for 5-10 minutes on high heat. The time will depend on how tender you prefer your veggies to be.
  • Meal Prepping: Place an even amount of chicken fajita, the veggies, and cauliflower mashed into 4 or 5 (depends on the size of your container) different glass containers. Cover with the lid and place in the fridge for up 4 days. Heat in the microwave for 1.5-2 minutes.